Who doesn’t want to be healthy! But many people face minor or major health issues every day. Take the case of bowel movements, for example. Lots of people suffer from this problem regularly, and a lot of reasons contribute towards it like old age, the low fiber in diet, medicines, or restricted physical activity.
Read – Symptoms & Causes of Constipation
Thankfully, there are quite a few easy solutions to combat constipation, including the food we eat.
Unsplash | Eating certain foods can help with smoother bowel movements
Can food be a remedy?
There are numerous curing agents for constipation, like stool softeners and laxatives. However, it is always good to look for natural and readily available options like the ones mentioned below:
Rich in fiber, this fruit works wonders in promoting regular bowel movements. The laxative effect of pectin, a soluble fiber in apples, helps cure constipation.
Pears are well known for their ample fiber content. They act as an osmotic agent to pull water into the intestines. This action stimulates bowel movement. Additionally, the fructose present in pears acts as a natural laxative.
Figs are a great source of fiber and encourage discharge. Dried figs provide concentrated fiber, which increases the intestinal transit time.
A real host of vitamins and minerals, sweet potatoes are a great source of fiber. The insoluble fiber in sweet potatoes like cellulose, lignin, and pectin, helps in bowel movements.
Unsplash | Sweet potatoes are a great source of fiber
The high fiber content and other health benefits of flaxseeds make them stand out in promoting bowel regularity. These wonder seeds speed up the intestinal transit and increase stool frequency.
Kefir is a milk beverage that is fermented and contains probiotics, which is classified as healthy bacteria. The probiotics in Kefir speed up bowel movements and alleviate constipation.
Lentils/pulses cannot be ignored as they are the best source of proteins and fiber. Adding them to your diet increases the production of butyric acid, accelerating the digestive tract’s movement.
Almost all varieties of beans have elevated fiber content. The soluble and insoluble fiber in beans eases constipation. While soluble fiber absorbs the water, the insoluble fiber passes through the digestive tract intact.
Chia seeds are becoming popular worldwide due to their dense-fiber composition. The dense-fiber is a soluble fiber present in chia seeds that absorbs water and forms gel, which moistens the stool for natural elimination.
Although ignored, water is the most vital ingredient to prevent constipation. It is recommended to drink at least eight glasses of water every day.
Unsplash | Drink as much water as you can
Read – How Fluids can Help Prevent Constipation
Constipation is a common issue, and people feel embarrassed to discuss it. Following a balanced diet that’s high on fiber and consuming the foods mentioned above may diminish the chronic problem to a great extent. But definitely, consult your doctor if a blocked up situation is a recurring affair.
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